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Post by gman on Mar 19, 2008 12:35:57 GMT -5
Wed 19Mar08
Bulgarian split squats pair 55LB dumbbells 3x3 Step-ups pair 30lb dumbbells 1x12 Bulgarian split squats 1x3
standing 1 legged curl 50 3x3 1 legged deadlift 35 1x12 standing 1legged curls 50 1x3
tabata front squats bar x7 (Squat for 20 sec, rest 10)
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Post by gman on Mar 22, 2008 1:35:44 GMT -5
This was today's workout. Friday 21Mar08
Incline closegrip bench 145 1x3, 140 2x4 T-Pushps 1x15 Incline closegrip bench 140 1x3
hang clean and press 100 3x3 cuban press 20 1x15 hang clean and press 1x3
Weighted pullups alt grip 22.5 lbs 3x3 machine pullover 110 1x14 weighted pullups 1x3
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Post by gman on Mar 22, 2008 18:39:22 GMT -5
Saturday 22Mar08
Sumo deads 185 3x3 weighted hypers 35 1x12 sumo deads 185 1x3
reverse dumbbell lunge pair 60LB 3x3 Front squat 115 1x14 reverse dumbbell lunge 60 1x3
standing machine calf raise 255 3x5 machine 45 degree donkey calf (1st time using this machine) drop sets 135x12, 120x6, 105x6 standing machine calf raise 255 1x4
rest 60 sec between sets.
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Post by Roger on Mar 23, 2008 6:35:39 GMT -5
Training looks great Grant keep it up
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Post by gman on Mar 24, 2008 17:17:59 GMT -5
Thanks Roger. Monay 24Mar08
Flat dumbbell press 80 3x3 (60 sec rest between sets) 90 sec rest seated dumbbell press 35 1x12 90 sec rest flat dumbbell press 80 1x7
parallel dips (arms about 18" apart) 65 3x3 60 sec rest between sets 90 sec rest close grip bench 115 1x12 90 sec rest dips 1x3
seated cable rows (shoulder width grip) 120 3x3 60 sec rest between sets kneelling face pulls 70 1x13 seated cable rows 120 1x3
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Post by gman on Mar 26, 2008 22:04:59 GMT -5
Wed 26 Mar 08
Squat 185 3x3 (60 sec rest between sets) Machine power squats (face foward) 135 1x15 Squat 185 3x3
Standing 1 legged curls 50 3x4 1 legged dumbbell deadlift 40 1x14 Standing 1 legged curl 50 1x3
reverse hypers on swiss ball 12LBS 2x12
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Post by Roger on Mar 27, 2008 19:59:58 GMT -5
Going strong Grant
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Post by gman on Mar 28, 2008 12:38:34 GMT -5
Thank you Roger. My lower back is begining to feel better. Before some workouts I have stopped taking any OTC pain meds.
Friday 28 Mar 08
Incline bench 150 3x3 (60 Sec rest between sets) Machine flys 90 1x18 (never done these before) Incline bench 150 1x3
standing barbell press 105 3x3 (60 sec rest between sets) Standing bradford press 65 1x14 standing barbell press 105 1x3
parallel grip pullups 22.5 LBS 3x3 (60 sec rest between sets) machine pullovers 160 1x14 parallel grip pullups 1x3
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Post by fit on Mar 29, 2008 7:45:44 GMT -5
Keep at it, Grant!
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Post by Roger on Mar 30, 2008 7:47:43 GMT -5
#smileyapplause3ec# Training looking good
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Post by gman on Mar 30, 2008 17:05:11 GMT -5
thanks guys. Sunday 30Mar08 this will be last workout for 4-5 days.
Sumo deads 225 15x1 30-45 sec rest between sets reverse hypers bw 2x20
Plate loaded machine squats 135 2x15
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Post by fit on Mar 30, 2008 17:49:51 GMT -5
Getting some good time off I hope!
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Post by gman on Apr 3, 2008 9:05:17 GMT -5
Thurs 3 Apr 08 Decided not to take the full 4 days, but it has been about 5-6 days since I did upperbody workout. I will be doing the 8x8, but a little different than Vince's
Rest time between sets 15-30 sec Incline dumbbell press 8x8 standing dummbell press 20 8x8 med grip cable rows 70 4x8 close grip cable rows 70 4x8 decline dumbbell tricep ext 25 4x8 cable curls 60 3x8, 65 1x8
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Post by gman on Apr 4, 2008 13:01:38 GMT -5
Friday 4Apr 08
Front Squats 75 8x8 weighted hypers 25LBS 8x8 Leg curls 80 4x8, 90 4x8
rest 15-30 sec between sets.
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Post by gman on Apr 7, 2008 13:26:10 GMT -5
Mon 7 Apr 08
Rest 15-30 sec on all sets bw dips 8x8 Lat pulldown (lat flexor maching) 105 8x8 high pulls 65 8x8 hammer curls 25 4x8
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Post by fit on Apr 7, 2008 15:47:31 GMT -5
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Post by gman on Apr 10, 2008 9:54:38 GMT -5
Tues 8 Apr 08 15-30 sec rest
Step-ups 25LBS 8x8 Machine V squats 135 4x8, 115 4x8 legcurls 90 8x8
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Post by gman on Apr 10, 2008 9:56:17 GMT -5
Thurs 10 Apr 08
Rest 15-30 sec between sets
Incline dumbbell press 45 8x8 Standing dumbbell press 30 8x8 decline dumbbell tricepext 25 4x8 seated cable rows med grip 70 4x8, close grip 70 4x8
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Post by fit on Apr 10, 2008 11:37:08 GMT -5
Muscles gotta be screaming with all that volume/no rest!
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Post by gman on Apr 10, 2008 17:19:38 GMT -5
My muscles do burn. 8x8 is a program that most people love to hate.
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